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Program

Exercise Guide

1RM Calculator

Rope Hammer Curl

Biceps
Forearm

Muscle Area

Front
Back
Primary Muscles
Biceps
Secondary Muscles
Forearm

Exercise Description

Starting Position 1. Grab the rope with both hands, palms facing each other. 2. Keep your elbows fixed at your sides and stand with your feet shoulder-width apart. 3. Slightly bend your knees and keep your back straight. During the Exercise 1. Pull the rope towards your shoulders while keeping your elbows fixed. 2. Slowly return to the starting position without fully extending your elbows. Breathing Tips Exhale as you pull the rope, and inhale as you return to the starting position.

Video Guide

Rope Hammer Curl
0:29

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Back routine including 'Rope Hammer Curl'

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